Shows
In Shape RadioA Black Friday Purchase Basket for A Better 2026Black Friday sales often result in buying sh*t we don't really need, or even end up using.I can also a time when people buy things in prep for making positive life changes 2026.But rather than buying a third air fryer or slick new gym clothes, here are the 5 things I would have in my Black Friday basket if I was starting a transformation in 2026, with the knowledge I've now got.Enjoy!If you'd like to learn more from me for free or want to get in touch about discussing...
2025-11-2816 minIn Shape RadioWhy Only Focusing On Fat Loss Is Like Doing Laps of The M25As a coach, its such a shame when people only see exercise as a tool to lose fat.Because then the autumn and winter come around, the desired to lift, run or even just walk disappear, which leads people to being stuck in the same cycle year after year.But you are holding yourself back from the better parts of fitness that come when you're not in a calorie deficit!This is a must listen if you are already feeling your consistency with exercise dip after the clocks changing.If you'd...
2025-10-3115 minIn Shape RadioThe Health and Performance Jigsaw: Part 2 - PerformanceWhen it comes to health and performance, there are some variables that will have way more of a positive or negative impact than others.In today's busy world, it can be easy to become overwhelmed with all of the performance focused habits you see people sharing on social media.From ice baths to 5km runs and perfect meal prep boxes.But the evidence clearly shows that some things are worth really focusing on, whilst others aren't so impactful.In this two part series, I will share my views on which are...
2025-10-2438 minIn Shape RadioThe Health and Performance Jigsaw: Part 1 - HealthWhen it comes to health and performance, there are some variables that will have way more of a positive or negative impact than others.In today's busy world, it can be easy to become overwhelmed with all of the healthy habits you see people sharing on social media.From ice baths to 5km runs and perfect meal prep boxes.But the evidence clearly shows that some things are worth really focusing on, whilst others aren't so impactful.In this two part series, I will share my views on which are the...
2025-10-1940 minIn Shape RadioFind A Tribe That Supports Your Vibe In The Pursuit of Better Body and HealthWe've all heard the saying "your vibe attracts your tribe", but what benefit does it have when its the other way around?Actively seeking out people who share the same values and goals as you can make achieving them a more enjoyable and smoother process.This is my experience from a recent weekend health retreat on the island of Agistri.If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you:Instagram: https://www.instagram...
2025-10-1211 minIn Shape RadioPriming to Push: Why Health Might Need To Come Before Fat LossAre you struggling with energy on a dialy basis? Do you feel like your health has been on the back seat for a while?You might think fat loss is the first thing you need to do to change that, but you might want to consider going through a short "priming" phase first.And here's why...If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you:4 Weeks of Free Coaching: https://mailchi.mp/i...
2025-10-0312 minIn Shape RadioStop Feeling Like A Failure: Your New Way Of Setting Targets For Getting In ShapeEver go into a goal with overly ambitious and often un realisitic targets?Feel like a failure as soon as you miss a couple of days and slowly but surely the wheels fall off?What if there was a way to set targets that gives you more flexibility both mentally and practically?Well, there is.And that's what I discuss in today's episode - enjoy!Thank you for support!If you'd like to learn more from me for free or want to get in touch about discussing...
2025-09-2620 minIn Shape RadioI Never Thought I'd Say This...I Started Yoga! Top 3 Benefits Revealed.If you had told me when I was in my twenties that at 32 I would be going to yoga classes, I would probably have laughed.That's valuable exercise time that could be spent doing chest presses...However, things change, and I like to keep an open mind.I always knew Yoga has a lot of positive evidence for stress management, so I decided to give it a try whilst making an effort to reduce alcohol consumption.In this episode, I explain the benefits I've experienced so far!Thank you...
2025-09-2021 minIn Shape RadioHow I View An Optimal Approach To Nutrition and DietingWhat does optimal mean to me as a coach? Is it what the science says on paper? Or should we be taking a more person centred view?In this episode, I explain how I define optimal when it comes to nutrition for health and getting in shape.Thank you for support!If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you:4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: h...
2025-09-1221 minIn Shape RadioHow Beats and a Book Will Make You Fitter and StrongerMusic makes exercising more enjoyable for most people - but did you know there's actually science behind why we often pair exercising with our favourite beats?As well as a pair of headphones, there is another item I never go to the gym without - a logbook!In this short episode, I explain why headphones and a logbook are the first and most important items in my gym bag to boost my performance and my results.4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.c...
2025-09-0511 minIn Shape RadioFrom Dad Bod to Diced: The Power Of Going On A Journey With Danny IwanejkoLosing the belly might be the fuel that gets you moving on your fitness journey.But developing a journey mindset is vital if you want to get in shape and stay in shape.Getting in shape is one thing, staying in shape is everything. In this conversation with Danny, we discuss:What it was that initially made him take actionHow things progressed into a journey of multiple phases of cutting and bulkingDanny's experience of doing two photoshoots and getting in cover model shapeWhat motivates him to keep going even nowThe power of s...
2025-08-2936 minIn Shape RadioThe Power of The Sticky Note For Making Or Breaking HabitsHabits, actions and behaviours can be hard to make or break as we get older due to things being deeply ingrained in our brains.When trying to make positive changes or achieve goals like getting in shape, having subtle reminders in places where you're most likely to need them can be a huge game changer.Here I discuss why a simple sticky note can be so powerful in making or breaking habits.4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/E...
2025-08-2223 minIn Shape RadioHow Frequently Should You Change Training Plans for Optimal Gains?A topic with varying views, opinions and even conflicting results in the research.In this episode I explain my view on mixing things up in the gym for the type of client I work with, who typically have less than 5 years of consistent training experience and want to get in the best shape possible.If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you:4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingI...
2025-08-1531 minIn Shape RadioHow To Make Huge Progress With What Matters Most To You Before ChristmasWith September on the horizon, we will soon be entering the final third of 2025 - which is crazy to type!As a transformation coach, I know September is a common time for people to feel a fresh dose of motivation to finish the year strong.But you can't do it all, especially in just 4 months, when one of them is December.In this practical episode, I walk you through a framework I use myself and give you live examples whilst setting my goals and priorities for the remainder of 2025 to hopefully help you...
2025-08-0930 minIn Shape RadioHow Getting In Shape Will and Won't Change Your LifeGetting in shape CAN be life changing, but only if you're focusing your attention on the right things. In this episode, I discuss a harsh realisation I came to earlier in my fitness journey, and something I help clients with when it comes to shifting their mindset.If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you:4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/
2025-08-0117 minIn Shape RadioExercising On Holiday: Pros and Cons Plus Practical Tips For Shorter WorkoutsSummer holiday season is here. And a common theme in coaching has been whether to exercise on holiday, and providing workout ideas that don't use up lots of time.In this episode I share my personal opinion on whether exercising on holiday is a good or bad thing, and some questions to ask yourself to decide whether it's right for you.If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you:4 Weeks of Free Coaching: h...
2025-07-2519 minIn Shape RadioTaking Breaks, Multiple Identities and Slower SummersThe return of In Shape Radio!After taking a break from the podcast for a few weeks involving Glastonbury, a client photoshoot and a busy schedule of spending time with family and friends, In Shape Radio is BACK.And today, I discuss how taking a break from one important part of my life in favour of being present with another important part of my life, has reignited the fire again.This way of thinking will help if you are feeling guilty about not making optimal progress with goals in summer.If...
2025-07-1814 minIn Shape RadioManaging Comparisonitis, Post Photoshoot Thoughts and Plans for Maintaining Over SummerMy first photoshoot of 2025 is DONE.In the last few weeks in the run up to the shoot, it was a bit of a bumpy ride from a mindset perspective, largely due to comparisonitis!In this episode I talk about how to try and keep a healthy relationship with comparison, and provide an update on how the shoot went, along with my post shoot plans to make sure I maintain my results over the coming weeks.Just as a reminder, I am taking a 2 week break from the podcast - In Shape Radio...
2025-06-2122 minIn Shape RadioWhat The Hell Is A Peak Week?! And Some Honest Thoughts To Keep It Real Ahead of My First Gym Shoot of 2025When explaining to a friend this week that I wasn't able to hit the pub for burgers and beers on arrival back to the UK due to my "peak week" - understandably, I was greeted with confusion and a very abrupt "what the hell is a peak week?!"Well, here is an insight into what I mean by "peak week" and some honest insights into where I'm at going into my first photoshoot of the year.If you'd like to learn more from me for free or want to get in touch about discussing my...
2025-06-1420 minIn Shape RadioThe Menopause and Weight Loss: How Sarah Went From Feeling at Her Worst, to Losing 10kg and Thriving!This conversation is POWERFUL.This week I was privileged to have a recorded conversation with one of my clients, Sarah.Sarah is in her sixties and as she explains in the conversation, she was feeling her heaviest and lowest when reaching out to me for coaching.Convinced things couldn't ever change due to to the menopause, she decided to have one last throw of the dice and work with a nutritionist. I am very grateful Sarah chose me, and allowed me to guide her through what can only be described as t...
2025-06-0627 minIn Shape Radio12 Red Flags of a Cowboy Online CoachOnline coaching is booming in popularity in the fitness industry.But is it for the right reasons?Unfortunately, a lot of coaches are getting into the online side of the industry because they see it a way to make a good buck with very little effort.In this episode I explain 12 red flags you should look for if you ever choose to invest your money into the help of a coach to support you with getting in shape AND staying in shape.If you'd like to learn more from me for...
2025-05-3044 minIn Shape RadioMastering Your Hunger:Willpower Ratio for Easier Fat LossAlways giving in to that mid afternoon hunger pang?Well, that's because the most important priority for the human brain is survival.And hunger, is a powerful trigger which our brain wants us to act on - aka reaching for the biscuit tin at 3pm every day. Putting your willpower up against hunger in a battle can be a tough contest when dieting.In this episode, I discuss an idea I have recently been using in coaching, regarding assessing your hunger:willpower at certain parts of the day and then structuring y...
2025-05-2322 minIn Shape RadioI Gained 3kg On The Scale In 3 Days...Should I Panic?!I am currently 5 weeks away from a fitness photoshoot...Last weekend was a strategically planned refeed - but I over did it.I made a couple of mistakes and didn't follow my own advice.I stepped on the scale on Monday and was 3kg heavier than Friday!In this episode I explain why the spike was so big, how much of that spike in weight is likely to be fat gain, and what I am doing in response to it.Want more support from me to help you with...
2025-05-1637 minIn Shape RadioSo, You've Finished The Diet...Now What?With summer on the horizon, many people will be coming to the end of a dieting phase of life.Myself and my clients are beginning to plan what comes next if moving into maintenance phases to ensure all of the hard work isn't undone as soon as the season of fun kicks off.I go through 6 important points and touch on some plans for my own goals and journey as the year progresses.This one is practical - enjoy!Want more support from me to help you with getting in shape?
2025-05-0929 minIn Shape RadioHow Much Do Genetics Play A Role In Building A Sexy Physique?Genetics are often blamed as a reason for not being able to get in shape. In today's episode, I discuss the muscle building component of a body transformation and explain to what extent genes play a role.Ever wondered why some people have massive calves without trying, whilst others train them endlessly and never get anywhere fast?Ever wondered why some people have big glutes or arms naturally without setting foot in a gym?Stay tuned to find out...Enjoy!Want more support from me to help y...
2025-05-0312 minIn Shape RadioWhy Failing Is Better Than Not Trying: A Healthy ReframeHave you ever been left feeling frustrated after wanting to achieve a goal and not seeing it through?Do you find yourself being overly self critical after the failure and see it as time lost? In this episode I put a positive spin on failure, using some of my own shortcomings as an example.I hope by the end of this episode, your perspective on failing is shifted and you're able to keep going, even without results. Enjoy!Want more support from me to help you with getting in sh...
2025-04-2520 minIn Shape RadioSquishing The Negativity BiasOur brains aren't there to keep us happy. They're more focused on survival.Which means we have a tendency to focus more on the negatives in any situation.ESPECIALLY when dieting.I've felt the negativity bias kick in over the last couple of weeks, so here's how I deal with it.Enjoy!Want more support from me to help you with getting in shape?4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/Email: ryan@inshapenutrition.co...
2025-04-1820 minIn Shape RadioMy Morning And Evening Routines For Performance and RecoveryMorning and evening routine related content has been popular on social media of late.And with good reason!How we start and end the day has big impacts on our life, largely due to sleep quality, mood, cognition, energy and appetite regulation.However, I think people can over complicate it and spend too long on them, trying to optimise everything.I believe my routines are realistic for most people, and even if not all of it, there will be easy wins you can implement that will help you feel, performance and...
2025-04-1136 minIn Shape RadioYour 12 Week Fat Loss Transformation BlueprintWith summer being 12 weeks away, 12 week transformation programs will be rife all over the internet right now.I have coached many people through very successful and dramatic body transformations in that timeframe.in 2021, I lost 9kg in 12 weeks myself before my photoshoots.In today's episode, I give you some quick fire points for the top level essentials you need to prepare yourself, execute and transition away from a rapid fat loss phase if you are considering doing one for yourself this year.I couldn't cover everything, and certainly couldnt cover the...
2025-04-061h 00In Shape Radio12 Week Body Transformations Part 1: The Realities In A Case StudyWith summer being 12 weeks away, 12 week transformation programs will be rife all over the internet right now.I have coached many people through very successful and dramatic body transformations in that timeframe.in 2021, I lost 9kg in 12 weeks myself before my photoshoots.In today's episode, I breakdown the numbers and the realities of what is required to actually lose a significant amount of fat in 12 weeks.In part two of this two part series (coming next week), I will explain how to successfully prepare for, execute and finish a 12 week transformation...
2025-03-2828 minIn Shape RadioShoot Prep Update: The Periodisation Principle in ActionI speak a lot about the benefits I am currently seeing with my fitness journey when approaching life with a periodisation mindset.In today's episode, I give you an update on where I am currently at with my photoshoot prep whilst in the middle of a slower phase of training and dieting due to spending some time with loved ones.I'm finding this approach has not only allowed me to make better progress and be more focused with my training and nutrition, but also be more present with my friends and family when taking my...
2025-03-2222 minIn Shape RadioBirthday Special Part 2: 16 Reflections About LifeThe first episode of In Shape Radio as a 32 year old. Today I deliver part 2 of the birthday special, with 16 reflections on life so far.Some light hearted, and some deeper thoughts. If you resonate with anything I say and want to chat more, I'd love to hear from you!Enjoy!Want more support from me to help you with getting in shape?4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/Email: ryan@inshapenutrition.co.uk
2025-03-1444 minIn Shape RadioBirthday Special Part 1: 24 Fitness Things at 32On Tuesday 11th March, I turn 32! So either side of my birthday, I thought I would celebrate with two podcast episodes, where I deliver some quick fire key takeaway points from my life so far.Part 1 relates to all things fitness.Part 2 relates to life in general and will be released on Friday 14th March.Enjoy!Want more support from me to help you with getting in shape?4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/E...
2025-03-0753 minIn Shape RadioThe Power of Not Giving Up On Goals: How I Got Through One Of My Most Challenging YearsIn this episode, I share a personal story about one of the most challenging years of my life, where I wanted to quit on a goal at numerous points. I share how not quitting and seeing it through changed the rest of my life, as well as insights into what I did to help get me through to the finish line.If there is anything I talk about today relating to my story that you'd like to chat more on, please do reach out to me using any of the methods below.Always h...
2025-02-2838 minIn Shape Radio12 Reasons Why You Aren't Building Muscle or Toning Up…And How To Fix ItEven when you do everything right, building muscle is a slow process. But if your efforts seem to be getting you nowhere at all, it is likely there are a few key principles not being ticked off.In this episode I cover 12 of the most common reasons why your muscle building efforts aren't progressing at all, or progressing very slowly.Enjoy!Want more support from me to help you with your gains and fat loss?4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com...
2025-02-2126 minIn Shape RadioWhat Does The Fat Burning Zone Really Mean?Most health and activity trackers or smart watches can be misleading.The time spent in the fat burning zone will often be high for most people.But does this mean you are burning body fat at a fast pace?In this episode I explain what it actually means and explain how to use different zones to get the best body fat loss results.Enjoy.Want to connect with me and learn more about my coaching? Check out the links below.4 Weeks of Free Coaching: https://mailchi.mp...
2025-02-1414 minIn Shape RadioThe Truth About Stubborn Body FatIn today's episode, I take a deep dive into useful things to know about stubborn body fat.Expect to learn:- How does body fat storage work?- Is fat loss the same level of difficulty for everyone?- Whether body fat is actually stubborn- Practical tips for maintaining a calorie deficit long termEnjoy!Want to connect with me and learn more about my coaching? Check out the links below.4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www...
2025-02-0729 minIn Shape RadioThe End of Month AuditAnd just like that, the first month of 2025 comes to an end!Time flies when you're having fun and working towards those new year goals.Here's a common issue with new year goals - writing them down in December or January and then never revisiting them makes it very easy to gradually fall off track.Whereas if you use the end of each month as an opportunity to reconnect with the goal and audit what went well and what didn't go well - it gives you chance to realign with your goals and...
2025-01-3123 minIn Shape RadioThe Key Differences Between Fat Loss and Performance NutritionIn recent years, running, CrossFit and Hyrox have grown in popularity.Whilst weight training remains my number one recommendation for most people when first getting into exercise, I am seeing a growing number of people with an interest in optimising performance for events such as 5k or half marathons and Hyrox.But when your goal is to also lose a significant amount of fat and go through a physique transformation, there are some important considerations to take into account when trying to push your performance at the same time.In this episode, I...
2025-01-2441 minIn Shape RadioPractical Tips For Boosting Your MotivationAs we cross the half way point of January, it's common to feel early new year motivation start to fade.In this episode expect to learn what motivation actually is, practical tips for creating and most importantly, some mental models for getting stuff done in line with your goals and values even when you don't feel like it.Enjoy!Want to connect with me and learn more about my coaching? Check out the links below.4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com...
2025-01-1743 minIn Shape RadioRising Above Peer Pressure During TransformationWhen setting out on a journey of self improvement, especially improving your health and fitness or losing weight, you will inevitably come up against friction from other people.Perhaps you are called boring for skipping the Friday pints or you're told you've changed because you choose to leave the party at 10pm instead of 5am.Here are my thoughts on how best to deal with peer pressure to keep you on track.Want to connect with me and learn more about my coaching? Check out the links below.4 Weeks of Free...
2025-01-1016 minIn Shape RadioReflect, Review, Set...Go - Your Guide to 2025 Goal SettingHappy new year everyone!The turn of a new year gives us an opportunity to reflect on our goals and plan what we want to get from the year ahead.In this episode, I walk you through the in-depth process I have been through to set my goals for 2025.I explain where I fell short on one of my major 2024 goals and how I am making sure I learn from it to do better this year. I also go over the goal setting framework I use with myself and clients to...
2025-01-0344 minIn Shape Radio15 Of My Favourite Quotes, Teachings and Tools from 2024Something a little bit different on In Shape Radio this week!I have a notepad both on my phone and in my bag where I jot down things I hear on podcasts, audiobooks or things I read from paper books that I like.It would of been a challenge to deliver them all as there's hundreds of random bullet points, however I put them into categories and picked out 15 of my favourites to discuss on the podcast today.If these things have helped me, then maybe they can help you too!...
2024-12-2051 minIn Shape RadioHow to Nail Flexible Nutrition in 2025With Christmas on the horizon, I am fully aware that fat loss and a calorie deficit are probably the last thing on your mind right now.However, if in 2025 you are planning to continue or start a fat loss journey, I wanted to deliver an episode to explain what I mean by "flexible nutrition" to get you ahead of the game.This episode will help you think about your diet in the right way, from day 1.I use flexible nutrition principles in some form with 99% of the clients I work with....
2024-12-1342 minIn Shape RadioThe Key to Long Lasting Health, Body and Fitness Transformation6 week fat loss shreds and 12 week body transformations - two very common adverts you'll see all over the internet as we approach January - but do they really support long lasting results?In this episode I discuss one of the most common themes I see when coaching clients who successfully maintain their body and health transformation results, long after the dedicated diet and exercise plan has finished.If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and more In Shape life, without needing to live like...
2024-12-0823 minIn Shape RadioThe Month Of Maintenance...And That Is Okay!December is here! A month where naturally our goal progression slows down little due to a busier social calendar and everyone starting to wind down.For fitness and body composition, I am a firm believer that if you maintain in December, it's a huge win because circumstances mean it would be easy to go back without some mindfulness and structure.Maintaining in December is achievable, and here are some of my tip tips to help with having some festive fun, loosening things off a little without completely hitting the f**k it button....
2024-12-0140 minIn Shape RadioThe Menopause: Weight Loss and Health Implications for Exercise and NutritionOver my career, I've coached hundreds of women, through both peri and post menopausal stages of life.Last year I attended a women's health conference with some of the world's leading experts within the evidence-based menopause area, to really dive into what the science says.In this episode, I bring you some of the most up to date and practical takeaways from both the science and my experience when coaching women through body and health transformations. Expect to learn tips for optimal health and weight loss, as well as why healthy habits around e...
2024-11-2252 minIn Shape RadioBanana Skins - What Keeps Tripping You Up?When it comes to any goal that requires a lot of time and effort, there will always be banana skins along the way that cause you to slip up.You can minimise often they slip you up by using some of the tips I have found useful and share in this episode.Please note, this is not intended for prescriptive mental health advice and you should always speak with an expert if help is needed.If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter...
2024-11-1533 minIn Shape RadioWhat I'm Doing About My Cholesterol ResultsIn this episode, I follow on from last week and discuss my cholesterol results in more detail, along with some small changes I am making to my day-to-day nutrition to support better retest results in a few months time.Please note, this episode is not intended for medical advise. Please consult with a medical professional regarding anything relating to blood tests and cholesterol levels.Here are my results...If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and more In Shape life, without needing...
2024-11-1022 minIn Shape RadioThe Bloody Verdict Is OutThis week I went for a full health MOT to look at various aspects of health, including a lot of blood work.With the recent rise of carnivore diet followers coming out with sky high cholesterol and triglyceride levels and gradually making a shift towards a more balanced nutrition approach, I decided to get tested.I share the results of living in line with my messaging around nutrition for the last 10 years, where I am not always perfect but I am always consistent.Here are my results...If you'd like to...
2024-11-0134 minIn Shape RadioTraining and Nutrition Around The Menstrual Cycle: An Evidence Based OverviewIn this episode I discuss some of the most common factors I consider, when coaching women through body transformation or performance based goals.The information provided is based on a mix of evidence based information, as well as what I have seen to work in practice when coaching my clients.If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and more In Shape life, without needing to live like some kind of fitness professional, then hit me up!4 Weeks of Free Coaching: https://mailchi...
2024-10-2547 minIn Shape RadioGetting Over Being Sh*t at StuffWe're approaching the time of year where many people start new things.It could be the gym, running, hobbies or any other life persuits.Often people are held back by the idea of being sh*t at something out of fear of what others might say or think.In this episode I give some examples of things I have been bad at initially, but with practice have improved over time.I also share some practical mindset tips for ways to think to help get over the fear of sucking at something...
2024-10-1821 minIn Shape Radio7 Things To Start in Autumn to Get In Shape for SummerI firmly believe making October the new January helps people really succeed with making changes to their body, health and fitness.From laying the foundations to going into the festive season a few kilos lighter, and more!In this episode, I give my thoughts on why I take this stance, along with some practical things that you can start doing now to make achieving your 2025 fitness goals much more manageable.If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and more In Shape life...
2024-10-1122 minIn Shape RadioPractical Tips to Improve Your Sleep In WinterAs the seasons change and the days get shorter, getting less sunlight can impact our mood, but also our sleep.Which means in winter, implementing a few tactics and controlling your environment to support your sleep can go a long way to improve quality and/or the quantity of sleep you get.Don't worry, I'm not going to preach a lengthy 2 hour sleep routine and make it seem impossible. Even for the parents of young kids out there, if you know your quantity of sleep is out of your control, perhaps implementing a...
2024-10-0427 minIn Shape RadioDoes One Bad Diet Day Ruin The Whole Week?"I'll start again Monday"I'm sure we've all said it after a Thursday or Friday doesn't go to plan on a diet.We fall into a weekend of f**k it mode and prepare to hit the magical reset button come Monday morning.But does this logic really make sense?I hope this episode gets you thinking differently the next time your diet doesn't go to plan on one day.If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and...
2024-09-2716 minIn Shape RadioLift Now and Be Thankful Later - Common Regrets of The Aging PopulationAs we age, muscle loss through sarcopenia has the ability to increase risk of falls and hip fractures, as well as decrease quality of life due to poor mobility.Thankfully, we can stop or at least massively slow that down.In this episode I talk about the benefits of starting lifting weights now, no matter your age, as well as some changes to the podcast, including a new weekly feature.If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and more In Shape life...
2024-09-1327 minIn Shape RadioWhen the C-19 StrikesYou're on a roll with your diet, dropping fat and feeling great, before the dreaded C-19 strikes and brings you down.In this episode I share my thoughts around what to do with your deficit, whether to exercise or not, and disucss whether your body actually needs lots more calories.This not medical advice and is simply what I am doing to adjust my nutrition and exercise.If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and more In Shape life, without needing to...
2024-09-0612 minIn Shape RadioA Rat, A Cat and The Cheese - A Story About MotivationI recently read a research article that really hit something home about motivation and goal setting.Should you focus more on what you don't want, rather than what you do want?Is relying on motivation hindering your progress?Let's find out.If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and more In Shape life, without needing to live like some kind of fitness professional, then hit me up!Instagram: https://www.instagram.com/inshapewithryan/Email: ryan@inshapenutrition...
2024-08-3013 minIn Shape RadioDeload and ReloadKnowing when to back off training, fat loss, working late and just generally going for it in life can be tough.In this episode I talk through my thoughts around how and when to deload from training in the gym and using diet breaks to recharge the batteries and get ready for another big push forwards.If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and more In Shape life, without needing to live like some kind of fitness professional, then hit me up!...
2024-08-2331 minIn Shape RadioDon't Eat The Same Sh*T Sandwich TwiceIn this episode I connect some interesting dots between two very different experiences of moving to a new country alone.One went very well and one went...not so well.This episode is my reflections on my experiences to help you bounce back from things that don't go so well by learning from them and doing something different next time, and understand which human needs you should aim to meet when chasing a goal or a big change in order for it to be a real success. If you'd like to learn more a...
2024-08-1630 minIn Shape RadioNavigating More Socially Active MonthsAugust is here! The month of summer where social occasions are more frequent and days are longer.A fantastic time for connecting with friends and family and getting some well deserved R&R.Yet, many people find it a challenging time when in the middle of a body, health or fitness pursuit.In this episode I go over some mindset reframing and practical nutrition tips to help you enjoy summer, without living out of Tupperware boxes, but also without totally regressing on your goals.If you'd like to learn more about...
2024-08-0950 min
The Talking Friendship with Mike D PodcastSeason 5 - Episode 14 - Mike talks the 2023 Big 10 Championship Game (Michigan v Iowa) with Ryan LewinIn Episode 14 of Season 5 Mike and his longtime Michigan football buddy Ryan Lewin talk the 2023 Big 10 Championship game, including what the experience is like attending this college football fiesta in person in Indianapolis and how the Wolverines clinched their third straight undisputed Big 10 Championship against the hapless Iowa Hawkeyes. Follow the podcast on Twitter/X: @friendsofmikedEmail the podcast at talkingfriendship@gmail.comKey moments from the pod: 0:30: Mike welcomes listeners to S5E14 featuring Ryan Lewin (S1E2 + S3E2.5)2:00: Mike corrects…..nothing....again!3:00: Mike then upda...
2024-08-061h 10In Shape RadioThe Truth About Alcohol When Getting In ShapeIt's summer season. The Euros are on, the BBQs are firing up and perhaps you've got weddings, festivals and holidays to attend. Often a time of year when alcohol intake increases.Here are some of the truths and considerations within the context of getting in shape.Of course, from a health perspective there are different considerations, but this is for those of you who do enjoy a few drinks but are on a mission to get in shape or stay in shape.Enjoy!If you'd like to learn more about coaching...
2024-06-2119 minIn Shape RadioThe Secrets to Shredz and An Unfortunate Shift In The Fitness IndustryIn this episode I discuss some of the strategies used to help my client Jonno lose 13kg and get in cover model shape whilst factoring in multiple holidays and Christmas.I also discuss some of the shifts we've seen in the recent fitness space.Enjoy!If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and more In Shape life:Instagram: https://www.instagram.com/inshapewithryan/Email: ryan@inshapenutrition.co.uk
2024-06-0722 minIn Shape RadioFrom Handcuffs to Lecturing: Lessons About TransformationIn this episode I open up about times when life was very different.I went for coffee with a friend recently, and they asked me some questions about me journey and it triggered some ideas for a podcast episode.I discuss some of the key ingredients that allowed me to go from being arrested and being placed on a 9 month probation order, to graduating as an MSc and going back to lecture at Nottingham Trent University.I draw the dots between my life turn around and turning things around with your body, health...
2024-05-1740 minIn Shape RadioIs There Actually A Best Exercise For Fat Loss?Steps, lifting weights, cardio, yoga or playing sports - ever wondered which is actually the best for fat loss?In this episode I discuss the pros and cons of each different modality, along with my recommendation for structuring your weekly exercise routine for optimal results.If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and more In Shape life:Instagram: https://www.instagram.com/inshapewithryan/Email: ryan@inshapenutrition.co.uk
2024-05-1036 minIn Shape RadioCarnivores, Vegans and Twinkies.Ever wondered what the real evidence is about the carnivore diet and vegan diet relative to health and body composition?In this episode I explore some evidence about different groups of people from all over the world, along with a pretty incredible study about the twinkie diet.If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and more In Shape life:Instagram: https://www.instagram.com/inshapewithryan/Email: ryan@inshapenutrition.co.uk
2024-05-0331 minIn Shape RadioShould You Bulk or Cut?Feeling a bit lost as to whether you should be focused on bulking or cutting?Unsure as to whether losing fat will hinder your muscle gains?I uncover some misconceptions in this area and hopefully give you some clarity on what you should be focusing on.If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and more In Shape life:Instagram: https://www.instagram.com/inshapewithryan/Email: ryan@inshapenutrition.co.uk
2024-04-2235 minIn Shape Radio3 Reasons Why I'm Anti Eddie Abbew and Photoshoot Prep UpdatesIt's a hot topic at the minute. Eddie Abbew's content. I've been doing some passionate reaction videos in response to some of his messaging, and here's why.If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and more In Shape life:Instagram: https://www.instagram.com/inshapewithryan/Email: ryan@inshapenutrition.co.uk
2024-04-1230 minIn Shape RadioReduce Overwhelm and Make More Progress In Life With PeriodisationEver feel like you struggle to make progress with goals in life because you're being pulled in 10 different directions?You want to get in shape and save money, yet you find yourself eating indulgent food at expensive restaurants every weekend n fear of missing out on social connection?I used to struggle with this too.Until October 2024 when I started using a system that has totally changed my thinking, improved my mental state, boosted my focus and most importantly, accelerated my progress in key areas of life.I hope you find...
2024-04-0527 minIn Shape RadioThis Is Why People Struggle With Weight Loss Maintenance: Part 2 - Physiology and Strategy for SuccessMost people don't have a fat loss problem, they have a maintenance problem.The modern world makes maintaining a healthy body composition challenging.In this two part series, I explain the main reasons why people struggle and how to fix it.Part 1 covers lifestyle, mindset and habit reasons why people struggle to maintain weight loss.Part 2 covers some physiological adaptations we should consider and strategies for working with those adaptations to increase success rates. If you'd like to hear more from more or would like to have a chat...
2024-03-3027 minIn Shape RadioThis Is Why People Struggle With Weight Loss Maintenance: Part 1 - LifestyleMost people don't have a fat loss problem, they have a maintenance problem.The modern world makes maintaining a healthy body composition challenging.In this two part series, I explain the main reasons why people struggle and how to fix it.Part 1 covers lifestyle, mindset and habit reasons why people struggle to maintain weight loss.Part 2 covers some physiological adaptations we should consider and strategies for working with those adaptations to increase success rates. If you'd like to hear more from more or would like to have a chat a...
2024-03-2230 minIn Shape RadioPhotoshoot Prep Update - Week 9End of week 9 - updates on my journey to my 2024 photoshoot. Disclaimer - the photoshoot prep updates aims to share my struggles and my journey so you can take inspiration from how I deal with struggles and challenges. I do not recommend copying my protocol as it's person dependent. I recommend seeking the guidance of a professional before attempting any kind of rapid fat loss method.If you'd like me to help you, email ryan@inshapenutrition.co.uk or contact me on Instagram @inshapewithryan
2024-03-0412 minIn Shape RadioPhotoshoot Prep Update - Week 8End of week 6 - updates on my journey to my 2024 photoshoot. Disclaimer - the photoshoot prep updates aims to share my struggles and my journey so you can take inspiration from how I deal with struggles and challenges. I do not recommend copying my protocol as it's person dependent. I recommend seeking the guidance of a professional before attempting any kind of rapid fat loss method.If you'd like me to help you, email ryan@inshapenutrition.co.uk or contact me on Instagram @inshapewithryan
2024-02-2619 minIn Shape RadioSupplements - What Should Most Of Us Consider?I have wasted lots of money on supplements over the years of being into fitness.Now that I'm an experienced evidence based nutritionist, I can thankfully save myself some hard earned cash and only use supplements that have real benefit.I'm here to help you do the same.As always, direct any further questions to my Instagram page: @inshapewithryan oOr to my email: ryan@inshapenutrition.co.uk
2024-02-2332 minIn Shape RadioPhotoshoot Prep Update - Week 6End of week 6 - updates on my journey to my 2024 photoshoot. Disclaimer - the photoshoot prep updates aims to share my struggles and my journey so you can take inspiration from how I deal with struggles and challenges. I do not recommend copying my protocol as it's person dependent. I recommend seeking the guidance of a professional before attempting any kind of rapid fat loss method.If you'd like me to help you, email ryan@inshapenutrition.co.uk or contact me on Instagram @inshapewithryan
2024-02-1220 minIn Shape RadioPhotoshoot Prep Update - Week 5End of week 5 - updates on my journey to my 2024 photoshoot. Disclaimer - the photoshoot prep updates aims to share my struggles and my journey so you can take inspiration from how I deal with struggles and challenges. I do not recommend copying my protocol as it's person dependent. I recommend seeking the guidance of a professional before attempting any kind of rapid fat loss method.If you'd like me to help you, email ryan@inshapenutrition.co.uk or contact me on Instagram @inshapewithryan
2024-02-0713 minIn Shape RadioCompromise More and Sacrifice LessIn this episode I explain why compromising is better than sacrificing when it comes to making changes in life.I give you some examples in the context of my career, coaching and when it comes to getting in shape. If you have any questions or want to inquire about my online coaching programs and services, drop me a message on Instagram @inshapewithryan or email ryan@inshapenutrition.co.uk
2024-02-0227 minIn Shape RadioPhotoshoot Prep Update - Week 4End of week 4 - updates on my journey to my 2024 photoshoot. Disclaimer - the photoshoot prep updates aims to share my struggles and my journey so you can take inspiration from how I deal with struggles and challenges. I do not recommend copying my protocol as it's person dependent. I recommend seeking the guidance of a professional before attempting any kind of rapid fat loss method.If you'd like me to help you, email ryan@inshapenutrition.co.uk or contact me on Instagram @inshapewithryan
2024-01-2920 minIn Shape RadioBuild Muscle and Get Toned: Quick Fire SummaryA short summary episode to bring together the most important points from the two muscle building episodes to ensure you can take the information and get better results in the gym!If you have any questions or want to inquire about my online coaching programs and services, drop me a message on Instagram @inshapewithryan or email ryan@inshapenutrition.co.uk
2024-01-2711 minIn Shape RadioBuild Muscle and Get Toned - Part 2: Nutrition EssentialsIn this episode, I introduce you to some of the key concepts to learn and understand about weight training that will ensure you aren't left feeling frustrated with no results.These are the foundations of what I teach in coaching and help people with 0-3 years of training experience speed up their progress and get in shape. Any questions, drop me a message on Instagram @inshapewithryan or email ryan@inshapenutrition.co.uk
2024-01-2626 minIn Shape RadioPhotoshoot Prep Update - Week 3End of week three updates on my journey to my 2024 photoshoot. Disclaimer - the photoshoot prep updates aims to share my struggles and my journey so you can take inspiration from how I deal with struggles and challenges. I do not recommend copying my protocol as it's person dependent. I recommend seeking the guidance of a professional before attempting any kind of rapid fat loss method.If you'd like me to help you, email ryan@inshapenutrition.co.uk or contact me on Instagram @inshapewithryan
2024-01-2223 minIn Shape RadioPhotoshoot Prep Update - Week 2End of week two updates on my journey to my 2024 photoshoot. There's a rather funny and 'spicy' story in here, along with all the usual updates.
2024-01-1525 minIn Shape RadioUseful Things To Know About The Nervous SystemIn today's busy world, we are often over stimulated. This has impacts on our physiology and can impact decision making, food choices, sleep and mood. Here I explain some of the theory and practical tips for getting a better balance with your nervous system to make better decisions with your body and health.
2024-01-1225 minIn Shape RadioUseful Things To Know About The Nervous SystemIn today's world, we are always on the go. But being always on the go can lead to some significant changes within our body that make decision making, appetite control and living with good energy a lot harder. Here I discuss some useful things to know and tips for regaining better nervous system balance.
2024-01-1225 minIn Shape RadioPhotoshoot Prep Update - Week 1A quick overview at the end of week 1 of my 2024 photoshoot prep. If there is anything specifically you'd like to know, drop me a message on Instagram - @inshapewithryan
2024-01-0814 minIn Shape RadioChanges I'm Making To Smash My 2024 Photoshoot PrepIn this episode, I open up about changes I am making to my own routine to allow me to feel and look my best this year as I start prepping my body for my 2024 fitness photoshoot. I will be sharing a weekly progress update on a Monday, so you can expect two podcast episodes a week in 2024. Follow along, and if you have any questions about what I'm doing with my own training, nutrition and lifestyle, drop me a message on Instagram - @inshapewithryan
2024-01-0532 minIn Shape RadioWhy Slimming Clubs and Diet Plans Don't WorkWeight loss and weight loss maintenance are two different things. Unfortunately, many of the common avenues people take only cater for weight loss but do not support weight loss maintenance. In this episode I explain why and deliver some practical advice to consider as an alternative.
2023-12-2917 minIn Shape RadioThe Truths About Rapid Fat LossIs losing weight fast as bad as we once thought? Is it inevitable that you will regain weight lost? In this episode I uncover the evidence and dive into things to consider before embarking on rapid fat loss journey.
2023-12-2231 minIn Shape Radio10 Fitness Things I've Changed My Mind OnEither mistakes I've made or things I've shifted my mind on through experience and education - here are 10 things to consider to get in better shape in 2024.
2023-12-1532 minIn Shape Radio10 Things To Do To Get In Better Shape in 2024In this episode, I discuss ten things that will help you get in better shape if you plan to prioritise your body and health and start a fitness journey 2024. Try not to stress about implementing all 10 if you're currently doing none. Start with three and build up. If you'd like a copy of my flexible nutiriton guide and 14 day progress tracker, where I take you through everything you need to get started, send me a message on Instagram @inshapewithryan or drop me an email - ryan@inshapenutrition.com
2023-12-0834 minIn Shape Radio13 Steps to Setting Goals for 2024In this episode, I cover 13 key components to mapping out your goals for 2024. It's often not enough to say you want to achieve something. Mapping out how you'll get there and digging into some of the more emotion provoking aspects of your goals is incredibly powerful for goal achievement.
2023-12-0131 minIn Shape RadioHow to Manage Hunger and CravingsIn this episode, I explain the difference between hunger and cravings and provide some practical tips on how to manage them! This is important for anyone trying to improve their nutrition, but especially for those of you with fat loss goals.
2023-11-2431 minIn Shape RadioThe Power of Future Paced ThinkingIn this episode, I discuss a mindset skill I use with clients to help them make better decisions in the short term for goals they want to achieve in the long term. Grab a pen and paper, because as promised, it contains practical and useful points that you can use with yourself!
2023-11-1222 minIn Shape RadioHow Did I End Up Here?In this episode, I take you on a journey through my life to share insights into some of the key events that lead me to my current position in the health and fitness industry. Please keep in mind that this is unfiltered, and I share stories about some of my darkest moments and how they helped shape who I am today.From getting arrested as a teenager, right through to the highs of publishing research just five years later. It's all here for you to listen to.If you enjoy the episode, please l...
2023-11-0139 minIn Shape RadioFuture Pace Your ThinkingIn this episode, I walk you through the concept of imagery and future-paced thinking. A skill used in Psychology to promote behaviour change. I have been teaching clients to future-pace their thinking as a tool to help them get through successful body transformations.Not only that, I have personally used this skill to support me with career, financial and other fitness goals.Being able to future pace your thinking will help you get ahead faster, and this episode will walk you through how to master the skill.
2023-11-0122 min
Child Life Wild LifeThe Wild Life of Taking Child Life to School with Ryan PortengaCertified Child Life Specialist, Jessica Lewin, talks with friend and former supervisor/school principal, Ryan Portenga, about their shared experience working in a small, rural middle-high school last year. Back in 2021, Jessica sent out proposals to school districts across southwest Michigan hoping to break into the school setting as a Certified Child Life Specialist. Ryan, after careful consideration, was the only principal to take a chance on Jessica and invited her to interview for their open social worker position, knowing Jessica's passion was in child life and she was unqualified for the MSW role.Throughout this conversation...
2022-08-1652 minThe Talking Friendship with Mike D PodcastSeason 3 - Episode 2.5 - Mike talks one of his absolute favorite bands with Ryan LewinMike kicks off the first “Point Fiver” of season 3. This one involves Season 1 Episode 2 guest Ryan Lewin and Mike’s shared love of the band Bleachers and their catalog of catchy, heartfelt and inspirational pop-rock/indie-pop/amazing jams.Follow the podcast on Twitter: @friendsofmikedEmail the podcast at talkingfriendship@gmail.comKey moments from the pod: 0:30: Mike welcomes listeners to Episode 2.52:00: Mike comes clean on a mistake from the previous episode (S3E2 featuring Nick Kacher) about the inspiration for Nick Kacher’s very popular (and still to this day freque...
2022-06-071h 48The Talking Friendship with Mike D PodcastSeason 1 - Episode 2 - Ryan LewinMike talks about the intro, transition, and outro music in the podcast, gives an update on the Ann Arbor dining scene and then welcomes his good friend Ryan Lewin from Chicago to the podcast for a raucous conversation on their friendship.Follow the podcast on Twitter: @friendsofmikedEmail the podcast at talkingfriendship@gmail.comKey moments from the pod: 1:00: Corrections from Season 1, Episode 1 (Todd Pretty)1:30: Mike updates the listeners on other 80s movies he’s watched virtually with Todd and their other dear friend Tim Rechtien dur...
2021-01-071h 09
How To Protect The OceanThe Advantages Of Regenerative Agriculture With Ryan LindsayI sat down with Ryan Lindsay as he was sitting in his car getting ready to travel with his young family (18-month-old daughter, wife, and dog) to educate retailers and potential customers on the benefits of regenerative agriculture. His primary goal is to create a better world for his daughter to inherit while his secondary goal is to sell some products. Check out the advantage of how regenerative agriculture can sequester Carbon, produce better cattle, and more crops. REP Provisions - https://repprovisions.com/ REP Provisions Products - https://repprovisions.com/collections/all
2019-06-2831 min